Main Site Daily WODs

For time: 1,000-meter row 400-meter run 750-meter row 400-meter run 500-meter row 400-meter run 250-meter row 400-meter run Post time to comments. Scaling: Today is a moderately long endurance-focused workout. Maintain a consistent pace on the rower and push the pace on the run. Your pace on the rower is too fast if you are walking out the door on your run. Those performing … [Read more...] about Wednesday 240228

For load: Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push jerk 5-5-5-5-5 reps Post loads to comments. Compare to 220628. Scaling: Today’s workout is a classic heavy day. Even though most athletes can perform this workout as prescribed, the challenge lies in the technical complexities of the movements. Adding load should be based on your ability to stay … [Read more...] about Tuesday 240227

For time: 30 deadlifts 60 toes-to-bars 30 front squats ♀ 125 lb ♂ 185 lb Post time to comments. Scaling: Today’s chipper-style workout should be treated like a sprint. Complete each movement in as few sets as possible. The load of the barbell is moderate, however, the deadlift will feel much lighter than the front squats. Athletes using the prescribed weight should be able … [Read more...] about Monday 240226

21-15-9 reps for time of: Calorie row Burpee pull-ups *Pull-up bar 6 inches from fingertips with arms overhead. Post time to comments. Scaling: Today’s workout is a burner and there is no reason to stop moving. Experienced athletes should sell their sousl on the rower and hold their heads above water on the burpee pull-ups. Beginner athletes should pace the row and move … [Read more...] about Saturday 240224

Open Workout 15.3 Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots 100 double-unders ♀ 14-lb ball to 9-foot target ♂ 20-lb ball to 10-foot target Post rounds completed to comments. Compare to 210205. Scaling: Today’s workout is a repeat from a previous CrossFit Open. If you have completed this workout before, look back and try … [Read more...] about Friday 240223

DT 5 rounds for time of: 12 deadlifts 9 hang power cleans 6 push jerks ♀ 105 lb ♂ 155 lb Post time to comments. Compare to 220922. Scaling: The rep scheme and moderate load of this Hero workout allows it to be completed quickly and with only short breaks. Intermediate athletes can reduce the load or try it as prescribed. Beginner-level athletes should reduce the … [Read more...] about Wednesday 240221

Every 4 minutes for 7 rounds: 200-meter run Post times for each round to comments. Compare to 211112. Scaling: The rest should allow you to feel recovered for the next effort. Increase the rest time if needed. Intermediate athletes can do this workout as prescribed. Commit to a thorough warm-up and gradually increase the speed of your running before attempting an all-out … [Read more...] about Tuesday 240220

Complete as many rounds and reps as possible in 8 minutes of: 25-foot handstand walk 10 kettlebell swings ♀ 53 lb ♂ 70 lb Post rounds and reps to comments. Scaling: Today’s workout is short, but don’t let it fool you — it will get spicy. If you attempt the prescribed handstand walk, allow no more than 45 seconds to complete it. If you want to practice your handstand walk but … [Read more...] about Monday 240219

For time: 5 overhead squats 400-meter run 10 overhead squats 400-meter run 15 overhead squats 400-meter run 20 overhead squats 400-meter run 25 overhead squats 400-meter run ♀ 145/125/95/75/65 lb ♂ 205/185/135/115/95 lb Post time to comments. Scaling: Today’s workout is a twist on the classic benchmark workout, Nancy. The weight starts heavy, but as the reps increase, the … [Read more...] about Saturday 240217

21-15-9 reps for time of: Dumbbell burpee deadlifts Box jump-overs ♀ 35-lb dumbbells/20-inch box ♂ 50-lb dumbbells/24-inch box Post time to comments. Scaling: Today’s workout is fast. The load of the dumbbells should allow you to keep moving. Stay consistent on the box jump-overs and consider stepping down as a way to manage heart rate. Intermediate option: 21-15-9 reps for … [Read more...] about Friday 240216